Bob Harper has "drank the kool aid". Thanks Tanya for the vid.

Want to improve your flexibility and athletic abilities? Enroll in the Monday skipping class. It will improve your reflexes, balance and posture. See ya there!

Strength
Overhead Squat
5 x 12

WOD
21 - 15 - 9
P. Clean 115/80
Burpees Over Bar

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Have you enrolled in the skipping class yet? Starts Monday at 8pm.
You will become more vigilant and alert through this class as it increases your attention skills.

Strength
3 Rounds
30 sec hollow rock
15 back extentions

WOD
4 Rounds
400m run (sub 500m row if needed)
15 Ring Dips
10 Deadlifts (205/135)

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Another Skipping benefit -

Strengthens your bones and increases your stamina and endurance.

NEW NOON CLASS ON WEDNESDAY
Strength
Partner Anchored Hamstring Curls
5 x 10

TEAM WOD WEDNESDAY
2 Rounds
Row for Cals - 2 min
1 min rest
Push Press 45/35# - 2 min
1 min rest
Dbl. Unders - 2 min
1 min rest

Each teammate (max 3 per team) starts at one station and rotates through together until 2 rounds are completed. Score is total reps divided by team members.

Benefit of Skipping -

It enhances your coordination and rhythm between hands and feet movements.
Check out the class starting next Monday.

Strength

Back Squat
5 x 3

WOD
AMRAP 15 min
5x Deadlifts (225/155)
10x Burpees over bar
15x CTB Pull Ups

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POWER SKIPPING  -  8 week program starting next week. Classes are Monday 8 - 9pm. Cost $96 plus tax. Enroll early to get your spot.

1.Skipping rope can be beneficial in your exercise to lose weight. It is so effective in burning calories that an hour of skipping rope will make you burn up to 1000 calories.
(that equals a really BIG steak!)


Strength

-NONE-

WOD
Olympic Total
3 Attempts at both
Snatch + Clean and Jerk

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Strength
Core Work
3 x 20 V-Ups*
3 x 20 Hollow Rocks*
*rest 1 min between sets

WOD
5 Rounds
20 Wall Balls
10 HSPU
30 Air Squats

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Strength
AMRAP
Pull Ups
3 x Strict
3 x Kipping

WOD
30 min Row test

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